Saturday, September 22nd

A) Squat Clean & Jerk:
4×3

Barbell is at least 55% 1RM Clean and Jerk

B) 16:00 AMRAP: in teams of 2
24 Deadlift (225/155)
24 Burpee over the Bar
24 Ring Row
24 Sit-Up w/wallball

Every 4:00 Run 200m together.

1 work/1 rest. split reps evenly

Friday, September 21st

A) OHS: (15:00 cap)
2×4 @ 80%
2×3 @ 85%

B) 3 Rounds for Time: (20:00 Cap)
400m Run
20 Pull-ups
50 DU/100 SU
20 FR Walking Lunge (50/35 ea hand)
50 DU/100 SU
20 Alt DB Snatch (50/35)

Thursday, September 20th

A1) Pistol/pistol progression:
3×5-10 ea leg

A2) Nose & Toes:
3x:30

A3) L-sit from ring/parr/floor/elbows on box
3x:30″

B) Plank: (8:00 Cap)
1xME from hands

C) Complex: 4 rounds
3 Deadlift
+
2 Hang Squat Clean
+
2 Jerk

Wednesday, September 19th

A) Pause Deadlift: (15:00 Cap)
4×6 w/2 sec pause just below knee

B) 5:00 AMRAP:
10 Front Squat (115/75)
10 Cal Row

*Rest 3:00

5:00 AMRAP:
10 Ring Dips
10 Wallballs

Tuesday, September 18th

A1) Floor Press: (12:00 Cap)
3×10 (DB Touch at top)

A2) Renegade Row:
3×6 ea arm

B) 2 Rounds for Reps:
:90 Burpees to a plate
:30 Rest
:90 DB Clean
:30 Rest
:90 T2B/K2C
:30
:90 DB Thruster

Monday, September 17th

A) Back Squat: (18:00 Cap)
2×7 @ 65%
2×5 @ 75%
1xME @ 80%

B) For Time: (15:00 Cap)
10-9-8-7-6-5-4-3-2-1:
HSPU/HRPU
Snatch (95/65)

Saturday, September 15th

A1) Snatch Balance:
3×6 w/ 2 sec pause in bottom

A2) OH Forward Lunge:
3×6 ea leg

use same barbell for both movements. Weight can go up each round, but the weight must be the same for both movements in the round.

B) 16:00 AMRAP:
5 Hang Cleans (135/95)
5 S2O (135/95)
15 Bar Facing Burpees

*Athlete 1 Works on AMRAP*
*Athlete 2 Row for Calories*

Athletes switch when Athlete 1 finishes 1 round of AMRAP

Log score for total Reps
Log Score for Total Cals

Friday, September 14th

A) Deadlift: (15:00 Cap)
3×5+ ME Hold

5 TnG reps and on the last rep, hold at the top of the deadlift for a ME hold.

Weight is at a minimum 55% 1RM Deadlift

B) 4 Rounds:
10 Wall Balls (20/14)
25 DU/50 SU

Then

*400m Run*

Then

25-20-15:
Goblet Squat (70/53)
T2B

20:00 Total Cap

Thursday, September 13th

A) 12:00 EMOM:
1) 15 Stadler Leg Lift
2) 3 Wall Walks
3) 5-10 Strict t2b/k2c

B)3 Rounds NFT: 10:00 Cap
10 Candlestick Roll-up
10 Hollow/Rock Pause
10 Birddogs”

C)Complex: 3 Rounds:
2 Snatch
+
3 Hang Snatch Pulls
+
1 Snatch

Wednesday, September 12th

A) 12 Min EMOM:
1) 3 Squat Clean Singles
1) 1 Clean & Jerk

Weight @ 60%-70% 1RM Clean & Jerk

B)3 Rounds For Time:
18 Thrusters (95/65)
12 Burpee Box Jump-Over
6 Bar Muscle-up/2+2